No matter which Kettlebell Kickboxing program you are doing: the Scorcher, KB Body or 7 Day Lean, this is a wonderful measurable marker for your current fitness level and your progression, as you grow leaner, stronger and more mobile.

YOUR KETTLEBELL KICKBOXING CANADA – FIT TEST RULES

• Below are several exercises that I would like for you to do (with perfect form)
• Please take 2-5 minute rest between each exercise for the fir test

• Your goal will be to execute as many as you can with in the given time/ or hold for a duration of time

• Record the amount or the time (do not lose this information)

• In just three weeks time we will do a re-test together— and believe me, you will be amazed at the results!

Use modifications where ever needed

If you do not have a kettlebell and do not know swing form do not do the swing in the test

• Keep in mind- this is a journey, so no matter where you weigh in today,tomorrow is a new day

PLANK TEST

1. Let’s test your strength, stability and endurance, specifiaclly in your abdominals and core.3. Record your time.2. Time how long you can maintain a perfectly stable and strong plank.

• Start out by getting into a pushup position
• Your shoulders, elbows and wrists must be in a straight line .
• Your body should form a straight line from your shoulders to your ankles.
• If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt.
• Pull your belly button to your spine and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut.
• Hold this position with out rounding or hangingthrough your back and keeping all of your muscles activated.

PUSH UP TEST

￼￼￼￼￼￼1. The push up measures muscular strength and endurance in chest, shoulders, triceps and core.2. You can use a modified or traditional push-up, make sure you pick correctly! If your body is not ready for the standard push up it’s okay, it is very importnt to listen to your body and prevent reckless injury.3. In a modified push-up you are still using 65% of your body weight.4. Record the amount of push-ups you can accomplish in one set (only perfect form
push ups count).
• Starting in a plank position; get down on all fours and place your hands on the
floor so that they’re slightly wider than and in line with your elbows and shoulders.
Straighten your legs out behind you, with your weight on your toes.
• Your elbows, shoulders and wrists should be in line.
• Squeeze your glutes and hold them that way for the entire movement. Keep your
core tight, like in a plank .
• Try to keep your hips in line with your upper body and do not allow your back to
sink in- stay in a straight plank.
• Your body should form a straight line from your ankles to your head,
abdominals tight.
• Your arms should be straight at starting.
• As you lower your body to the ground, make sure not to over flare your elbows • As you lower your body you want to make sure your elbows come outward and
back towards your knees at the same time-the bend should be out and half back. • Lower your body until your chest nearly touches the floor.
• Tuck your elbows as you lower your body so that your upper arms form a
45-degree angle with your body in the bottom position of the movement.
• Pause at the bottom, and then push yourself back to the starting position as
quickly as possible.
Form: Do not let hips or back sag at any point during the exercise, this means that your form has broken down. Make sure that you do not feel any pain in your shoulders- a push up should not hurt your shoulder joint. If you feel any of this, consider that your last repetition and end the set.
Execute the same motion as illustrated above, but with bent knees (to take some of the weight off of the push up).

DEEP HINDU SQUAT

￼￼￼￼￼￼￼￼￼￼￼￼￼1. This is a fitness endurance, strength and mobility test.2. Do a non-weighted squat for 3 minutes straight- with out a break.3. Get as deep as possible and maintain perfect posture and squat form.4. Record the number of squats you can accomplish (correctly) in 3 consecutive,
non-stop minutes.
• Inhale, pull yourself down with tension into a full squat.
• Keep the back flat as possible, torso erect, ears over shoulders and knee caps
tracked over toes.
• The weight should be on the heels, not the front of the foot.
• The angle of the feet varies from individual to individual.
• Push the knees, if needed, with the elbows to keep the tracked properly. • Get all the way down as deep as you can into a deep squat.
• On the exhale, without leaning forward, stand erect.

￼￼￼￼￼WALL SQUAT

1. This is a fitness endurance, strength and mobility test.2. You are going to hold this squat for as long as you can.3. Get as deep as possible and maintain perfect posture and squat form. 4. HOLD for as long as you can.
• Stand facing the fall, and bring your toes as close to the wall as possible. • Bring your hands in front of you to your chest, palms facing the wall.
• Inhale, pull yourself down with tension into a full squat.
• Keep the back flat as possible, torso erect, ears over shoulders and knee
caps-tracked over toes.
• The weight should be on the heels, not the front of the foot.
• The angle of the feet varies from individual to individual.
• Push the knees, if needed, with the elbows to keep the tracked properly. • Get all the way down as deep as you can into a deep squat.
• HOLD or as long as possible.

￼BONUS *SWING TEST

1. Let’s note that the kettlebell swing is an incredible posterior chain exercises, that also does wonders for the core and for calorie burn.2. You must however have and understand perfect squat form.3. Count the number of swings you get done in one minute.4. The weight should be challenging: ideally between 25 to 45lb kettlebell.5. Record that time.
• The fundamental of this motion is the
kettlebell swing
• Pick up the kettlebell by the handle and sit back bending at the hips, then the
knees in a hinge.
• As you hinge and swing the kettlebell back and behind the knees thrust your hips
forward and raise your torso back to the standing position, then continue with out
stopping bak down into your hinge.
• Create a non-sop fluid motion of the swing; the kettlebell going behind the knees
and back up shoulder level.
• Do not raise the kettlebell with your arms. Your arms are weightless as is the kb
through the entire motion.
• Squeeze your glutes as you push your hips forward, making sure your butt muscles
are engaged and working.
• Squeeze your glutes tight and do not backward bend at the top of the motion. • At the top of the swing, remember to keep your arms straight, thrust your hips
forward, straighten your knees, and swing the kettlebell no higher then chest level as you rise to standing position and engage the glutes (squeeze the butt muscles together).

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*Consult your physician and follow and all safety instructions prior to beginning this or any other exercise program. This program is not made to replace a doctor. Results may vary from person to person and are not typical to everyone. We always advise you to try the program for yourself and see what a real and scientific training regiment and nutrition plan can do for you.